Today was supposed to be deadlift amrap day, But we have to move houses for 2 weeks due to them rebuilding the entire house, (people who own the street, are rebuilding it.)
So, yeah unpacking a whole house, and then moving it all. Being kind of sick… Did not improve my deadlift…
Deadlift:
135kg x amrap… 5 reps. Yep. I got nauseous and called it a day.
It’s annoying as f*ck when life throws curveballs that get in the way of training like that. I feel you
Deload-
Squat 10x1
140kg
140kg
150kg
160kg
140kg
140kg
150kg
160kg
140kg
140kg
140kg
140kg
Bench:
10x2 80kg
Accessories:
High row lat pulldowns 3x8 60kg in totall
Quad extensions
Overheadpress 3x8 35kg
calf raises/stretches
hamstring curls
bicep curls (to thighs, i think i saw these in @MarkKO 's log, and i felt a nice burn!
130kg x 3 squat (beltless) ((paused))
Bench 100kg x 1
Machine shoulderpress
rows
leg raises
quad exstensions
hamstring curls
Programming is in for the upcoming month its still volume fase,
exactly the same rep ranges as the former period, just heavier weights.
Based on my amrap sets from the 3rd week, my 1rm’s currently are:
squat: 185kg
Bench: 116
Deadlift: 155kg. (we’re just gonna use my old 1rm.)
First day of training in the books.
Squat:
6x4 - 130kg
Form was looking pretty good based on the video i took. Form stays good throughout the set, back angle doesn’t change during reps, squats are just feeling fantastic.
Bech:
4x8 - 70kg
Cardio bench, These reps were flying. Easy like a peanut!
accessories:
machine shoulder press 3x8
machine high rows 3x8
tricep pushdowns 3x8
Squats on a little thing that lays on the floor to get some blood in the quads, PUMP THAT SHIT UP
Hamstring curls
some calf raises super setted w/ planks 30 sec planks
stretching the calfs/hamstrings
All the accessorie work was done under 20 minutes.
Squats:
4x6
125kg
Bench:
4x6 80kg
4th set my shoulder starter hurting so i skipped the shoulder accessories.
High row lat pull thingy (it feels great on the back.) 3x8
Facepulls 3x8
hamstring curls 3x8
squats on a little thing that lays on the floor
Squats:
4x8
115kg
Bench:
6x4
85kg
Shoulder still not feeling good, Did some dislocations. Gonna start doing more shoulder warmup before benching.
Accessories:
Skipped the shoulder stuff
Highpull row lat thing idk the name 3x8
Squats on a little thingy on the floor 3x10
Tricep pushdowns 3x8
Hammer curls 3x8
DONE
Edit:
get to go on a trip with a professional photographer tomorrow, Really excited.
Hoping to learn some good stuff, take some nice pictures, and just have a blast.
But,
Maybe some cause and effect here?
Could be, My way of thought was “if it hurts, dont anger it more”
I get what you mean, but shoulders generally need work to feel good. Obviously if they’re injured that doesn’t apply, but if my shoulders were hurt I probably would be more likely to ditch bench and keep shoulder work.
i did some shoulder stuff today, no heavy weights, Felt nothing, tried benching just the bar it hurt. So gonna see what the upcoming rest days do!
Deadlift
Warmup:
sumo deadlift 60kg x a bunch
80kg x a bunch
100kg x 1
Main sets: Done conventional
110kg 4x8
accessories
machine press 3x10
highrow 3x10
tricep pushdowns
and the squat thing that lays on the ground
Are you going to throw in sumo during your warm ups now?
For the moment yes, I wanna get form down before i start using it as my main.
Im warming up to eat butt
Ok, time to throw my self confidence out of the window and post my sumo side angle…
Allright, lets tag some peeps:
@guineapig @khangles @MarkKO @Vincepac1500
Show one with heavier weight to see some form break down. This looks like a warm up and warm ups always look good.